Second courses 

Boiled zucchini calorie content per 100 grams. Oven-baked courgettes with minced chicken

Can broccoli be eaten raw? The unequivocal answer is YES! A study published in the Journal of Agricultural and Food Chemistry (ACS) finds sulforaphane in the blood and urine of groups of people who ate raw and cooked broccoli. Sulforaphane is a plant-based organic compound with anti-cancer and antibacterial effects that protects against stomach and lung cancers.

When the researchers measured the bioavailability of sulforaphane in two groups, they found that those who ate raw broccoli had a bioavailability of 34% for sulforaphane, while the group who ate cooked broccoli only had 4%. It has also been noted that young broccoli sprouts contain up to fifty times more sulforaphane and other nutrients.

So don't yawn, buy raw broccoli and make delicious salads from it!

Hearty, crispy salad.

  • Broccoli (raw) - 500 g
  • Corn (canned) - 300 g
  • Hard cheese (I have an emmentaler) - 250 g
  • Dill - 3-4 tbsp. l.
  • Seasoning (knorr, for salad with dill, a pack of about 10-15 g, small) - 2 packs.
  • Sour cream (24% fat) - 300-400 ml
  • Garlic (optional, optional) - 3-4 teeth.

Cut broccoli into florets and cover with seasoning and fresh dill.

Drain the corn liquid, cut the cheese into cubes, do not use the heavily leaky cheese, add to the broccoli.

Make a sauce, in general I take a jar of sour cream, mix with ready-made sauce for salad or add natural yoghurt, this is as you like.
(The original recipe contains 400 ml of sour cream.) I also liked the garlic in the dressing, but as they say, each varies according to its taste.
Stir and cool slightly.

On the second day, the salad tastes even better as the cheese softens.

Recipe 2: Dolly - salad of raw broccoli, raisins, bacon

Broccoli - 2 large heads
½ cup finely chopped red onions
½ cup pitted yellow raisins
¾ cups roasted seeds, shelled
10 slices of bacon (meat part)

Refueling:
½ cup mayonnaise
¼ glasses of sugar (I put less)
2 teaspoons of vinegar

Wash and dry broccoli (I got some kind of gray hair in the photo)
For the salad, only green inflorescences are needed, and the stem with branches can be used for soup or frozen for future use.
Disassemble the inflorescences into small rosettes.

Fry the bacon until browned, cool on a paper towel to absorb excess fat, cut into small squares.

Put broccoli, onions (I have a regular one, but it's better to take red), raisins, seeds, bacon in a salad bowl. Salt lightly (if using unsalted seeds).

For the sauce, mix mayonnaise with sugar and vinegar. Season the salad before serving.

Recipe 3: Simple Raw Broccoli Salad with Cucumber and Tomato

  • raw broccoli - 150-200 g
  • fresh cucumber - 1 piece
  • tomato - 1 pc
  • olive oil - 1 tbsp spoon
  • leeks to taste
  • dill and parsley to taste
  • salt to taste

Wash the broccoli thoroughly and disassemble into the smallest inflorescences. Wash the cucumber and tomato, dry and chop finely enough. Wash, dry and chop the leeks and herbs.
Mix all prepared vegetables in a deep salad bowl, add salt to taste and olive oil. Stir and serve.

Recipe 4: Raw Broccoli and Boiled Carrot Salad (Vegetarian)

  • 1 head of broccoli
  • 1 carrot,
  • 1 potato (boiled)
  • 1 cucumber,
  • onions, parsley, dill,
  • mayonnaise to taste.

For the preparation of dietary vegetable snack from raw broccoli according to the recipe it is necessary: ​​divide the head of broccoli into small parts. Grate the cabbage stump and mix with finely grated carrots, boiled potatoes and fresh cucumber... Add green or onion, parsley, dill and salad dressing with mayonnaise.

Recipe 5: broccoli salad with garlic

  • broccoli cabbage - 600 g
  • garlic - 4 cloves
  • salt - 1 tsp
  • olive oil - 5 tbsp spoons
  • wine vinegar 5% - 3 tbsp. spoons
  • granular mustard - 1 tbsp. spoon
  • grated parmesan - ½ cup

Wash fresh broccoli and disassemble into the smallest inflorescences. Peel and crush the garlic with the back of a knife. Grind, sprinkle with salt until a paste is obtained. Transfer the garlic to a deep salad bowl, pour in the olive oil, vinegar and add the mustard. Add broccoli and mix thoroughly.

Place the salad in the refrigerator for at least 3 hours to marinate. During this time, the salad needs to be mixed 2-3 times. Sprinkle the salad with grated Parmesan and serve immediately.

Recipe 6: Raw Broccoli Apple Salad

  • broccoli (raw, of course), 200 gr.
  • 2 large sweet and sour apples
  • raisins, 3-4 tablespoons
  • ½ lemon juice
  • ½ orange juice
  • honey or agave nectar, 1 tsp
  • almonds, soaked overnight (or for 6-8 hours), 50-70 gr.

1. Wash broccoli, disassemble into inflorescences (the smaller, the better). I had 200 grams, which is about ½ a head of cabbage, maybe a little more, depending on the size of the head. These 200 grams also include a stump. I hope you don't throw it away? If you throw it away, it’s in vain. Broccoli stalks and stalks are also edible. To me, they even somewhat remotely resemble kohlrabi.

Plus, the economy must be economical! There is nothing to be scattered about with such tasty and healthy things, that is, products.

Let me remind you that broccoli stalks contain very powerful anti-cancer agent - sulforaphane.

2. Wash the apples, cut into 8 pieces, and cut these pieces into thin (or not so) slices.

3. Combine lemon and Orange juice, add a teaspoon of liquid honey or agave nectar, and stir thoroughly.

4. Season salad with the resulting sauce, add raisins and soaked almonds, cut into small pieces, and mix.
Almonds can be substituted for walnuts (no need to soak).
That's it, the salad is ready!

Recipe 7: Antigripp Cream Salad with Broccoli (Raw)

We rejoice at everything colorful, strengthen the immune system, cheer up, prepare salads with “antiviral” spices - and the cold won't go away!

a few iceberg lettuce leaves
several bunches of broccoli (along with the trunks)
1 small red onion
1 clove of garlic (optional, without it)
1-1.5 handfuls of cashews (rinse, do not soak)
about ½ tsp. dry coriander
about 1/3 tsp. dry chili
about ¾ tsp. mixtures of dry parsley, basil, turmeric, hops-suneli
about 1 tsp. black salt (or less, to taste)
about 1 tsp. liquid honey
water

Rinse the vegetables. Pick the soft parts of the lettuce leaves, put in a bowl, hard parts into a blender. Cut part of the broccoli into slices (the trunk - in thin circles), put in a bowl with salad, the rest - in a blender.
Cut half the onions into rings - into a bowl. Half into a blender.
Finely chop the garlic and pour into a bowl.
What's in the bowl is the base of our salad.

Now the sauce.
Add cashews, coriander, seasoning mixture, salt, honey, water to the contents of the blender (there is enough water to get a thick consistency). Beat until smooth.

Pour the sauce over the salad in a bowl, sprinkle with chili on top, stir.

Recipe 8: Raw Broccoli Basilico Salad

It turned out to be tasty and unusual. The very thing is, if connoisseurs live in your house, like mine subtle tastes which are very difficult to please 🙂

Most cruciferous vegetables have remarkable health benefits. Arugula salad, mustard greens, white and, colored and Brussels sprouts, turnips, watercress and our heroine broccoli deserve close attention in a healthy diet.

Already heard about the benefits of broccoli and want some practical advice?

Press point number 3 and check if you have any restrictions for delicious dishes from point number 5.

Quick navigation through the article:

Composition and calorie content

The calorie content of fresh broccoli is low. For 100 grams - 34 kcal.

Glycemic index 12.

The composition of the BJU relies on carbohydrates (7 grams) and proteins (3 grams). And although there are few proteins, they contain all the essential amino acids.

Dietary fiber - 10%(for an adult).

Nutritional value. Broccoli is the leader in vitamins C and K with a rich set of other essential nutrients.

Here are the numbers calculated as a percentage of the average daily value for an adult according to the US National Department of Agriculture.

Vitamins - descending:

  • Vitamin C - 149%
  • Vitamin K - 127%
  • Vitamin B9 - 16%
  • Vitamin A - 12%
  • Vitamin B6 - 9%
  • Vitamin B2 - 7%
  • Vitamin B1 - 5%
  • And also B5, E, B3.

Minerals - descending:

  • Manganese - 10%
  • Sodium - 9%
  • Phosphorus - 7%
  • Calcium and Magnesium - 5% each
  • Selenium - 4%
  • And also zinc, copper, iron.

The main highlight of broccoli is the healing biologically active compounds that make the vegetable one of the leaders in the charts for food prevention of early aging and severe pathologies, including oncology.

Health benefits of broccoli

Let's talk in more detail, without missing out on the unique advantages of a curly beauty.

Cancer protection.

It is not a common case when a loud statement around a frightening oncology is fully justified.

Isothiocyanates are the first factor that cabbage owes its anti-cancer fame. These compounds have powerful antioxidant effects, including in response to damage from heavy metals. They stimulate the elimination of toxins from the body and stop DNA damage.

The second reason broccoli has anti-cancer benefits is sulforaphane. which has been actively studied in recent years. It is associated with the search for treatment options for several systemic neurological diseases, including autism and Alzheimer's disease. But most of all hopes are pinned on sulforaphane in the prevention and treatment of deadly forms of cancer with a hormone-dependent nature (prostate and breast tumors).

At the same time, take a look at dietary supplements and broccoli sprouts. The latter are the best food source with a high concentration of antioxidant. For comparison: per 100 grams of product in mature cabbage 44-171 mg, and in microgreens from its seeds 1153 mg.

The third protective factor is the compound indole-3-carbinol, which stops the growth of malignant cells.

Strong bones and teeth.

Its high concentration of vitamin K and calcium and magnesium make broccoli an excellent food for young men, postmenopausal women and children of all ages.

It is important to understand that adequate intake of calcium and vitamin D is not sufficient for normal bone density. We also need vitamin K and magnesium, which are not available with the most popular sources of calcium (dairy products).

Strengthen bones and teeth with broccoli!

All meals where dairy products coexist with beautiful cabbage. From easy recipes - juicy raw broccoli salads with sour cream, cottage cheese and nuts. Broccoli casseroles with cheese. Steamed broccoli under creamy sauce and cheese shavings.

Prevention of atherosclerosis.

A healthy heart and elastic clean blood vessels is another area of ​​our well-being, which is protected by medicinal cabbage. The reasons for the positive effect are sulforaphane with its anti-inflammatory activity and lutein - another miracle substance from a unique plant.

Also important is the high content of dietary fiber, which bind harmful fractions of cholesterol in the intestinal lumen.

Digestive health.

The most important thing to remember about dietary fiber: they create favorable conditions for cleansing the body and for harmony in the intestinal microflora. An in-depth study of microflora is the future of many areas of preventive medicine.

Dietary fiber leads to alkalization of the internal environment of the body, which strengthens the immune system. And the stimulation of intestinal motility helps in timely cleansing.

The liver's work to detoxify the body is facilitated by a range of healing finonutrients found in broccoli: glucoraphanin, gluconasturtin, and glucobrassicin.

Eye and retinal health.

The benefits of broccoli to our eyes are enormous due to its high levels of special carotenoids - lutein and zeaxanthin. They are critical for preventing age-related retinal problems and maintaining good vision in old age.

A diet high in vitamin C and foods with these carotenoids is a natural treatment for macular degeneration (the leading cause of irreversible blindness in humans).

Beauty and youthfulness of the skin.

And again, sulforane and vitamins A and C are at the service of humans. They prevent increased collagen breakdown, inflammation and photoaging.

Effective weight loss without harm to health.

How to lose weight without harm to health? One of better ways- pay attention to nutritious, but low-calorie and low-carbohydrate foods. Broccoli is perfect!

Any low-carb diet and nutritional therapy for diabetes with a bang! will accept a profitable vegetable.

Potential harm

Do not abuse broccoli for varicose veins, after vascular accidents (heart attack, stroke, thrombosis) and for some types of migraine. The flip side of the much-touted excess of vitamin K is that it increases the viscosity of the blood. In theory, intensive consumption of foods containing a lot of this vitamin can lead to blood clots, especially if a person drinks little or in old age.

It is necessary to consult a doctor about the possibility of attaching valuable cabbage to all people who take statins. Vitamin K enhances their action.

It is not superfluous to be careful with the use raw cabbage all people with chronic diseases of the stomach and duodenum. Fresh broccoli has a mild mucosal irritation potential. Try raw salad in small quantities, to understand your reaction without much harm to your well-being.

Another minus of all cruciferous, from the mega-popular white cabbage to colored and broccoli - this is a direct harm to the absorption of iodine (isothiocyanates are to blame). A general recommendation for severe thyroid problems: strictly limit and even completely stop eating at least raw vegetables from this list.

And yet: to limit, or to refuse?

There are studies that have shown no harm from cabbage in patients with insufficient gland function when consumed 150 grams per day for 1 month - separately from iodine preparations and meals rich in iodine ( seaweed, Fish and seafood).

How to choose and store correctly

The rules are easy to remember and even easier to follow when purchasing. We only need eyes and knowledge.

1) Consider the inflorescences.

Their color should be green. Yellowness is a sign of wilting and loss of useful components. But the light blue should not bother you.

2) Evaluate the cut of the stem.

Faithful reference points of freshness: moist and shiny. No - pronounced dryness and old yellowness.

How to store?

We store large stocks of cabbage in wooden boxes, covering the bottom with paper, loosely packed with the possibility of ventilation. One layer of inflorescences, the cut of which can be covered with wax. Shelf life in a dark pantry - up to 4 months.

And it is beneficial to freeze broccoli quickly at a temperature of -20 and below, after blanching and cooling in ice water.

For dessert - how to make delicious recipes

If you are not familiar with the charm of broccoli in the very easy preparation(raw and steamed), 2 dishes below are the best choice to fall in love on the first try!

Broccoli stalk salad

Wasteless juicy recipe, which will delight practical chefs.

We need:

  • Broccoli - 1 stem (no inflorescences!)
  • Cucumber, carrot, apple - 1 pc. medium size (or to taste)
  • Optional herbs: dill, parsley, cilantro
  • Salt, pepper - to taste

For the sauce:

  • Sour cream - 4 tbsp. spoons
  • French mustard - 1 tsp
  • Garlic - 1 clove (push through a press)

How to cook: quick and easy!

We clean the stem from the inflorescences, update the cut and peel it with a peeler-peeler or a thin knife.


We also peel the carrots and apples, and cut off the tips from the cucumber.

Three straws of vegetables on one of the Berner attachments. If there is only a regular grater, choose a coarse one. Finely chop the onion and greens.

Cooking the sauce: sour cream, mustard, garlic gruel.

Combine all the grated vegetables with the sauce and stir.


How to boil broccoli

Praise to the multicooker!

We love steaming broccoli (4-5 minutes). This boil is believed to preserve more nutrients.

The general rule of thumb for preserving sulforaphane is to leave the al dente cabbage slightly undercooked. Any heat treatment should not take more than 5 minutes.

Throw in boiling salted water, where you can add a little lemon juice so that the cabbage is guaranteed to retain its beautiful color.


How many minutes to cook broccoli is a common question when you first meet.

  • Raw cabbage takes 5-7 minutes over moderate heat.
  • Frozen - 10-12 minutes (if you throw it without first defrosting, this is how you get the most delicious vegetable).

Nice bonus!

Already in 1 minute hot water(and even just from pouring boiling water) slicing cabbage loses that bitter taste that occasionally scares away from it in its raw form.

If we cook in a frying pan: throw in the heated oil and quickly fry, stirring actively. Frying pan open, medium heat, 4-5 minutes.

Blanching is as beneficial as possible.

We lower the inflorescences in salted boiling water, wait for the water to boil and keep the cabbage on the stove for 1-2 minutes. After we take out the inflorescences into a large container with cold water(ideally add ice).

How to steam deliciously

Delicious, satisfying, but diet dish- a mix of cauliflower and broccoli.

Almost the simplest recipe for steamed vegetables! We cook it in 3-5 minutes, most conveniently in a multicooker.

And if you add Brussels' quarters to the cutting of curly inflorescences - mmm, this is a 100% victorious hit for a cold winter!

For color - carrot sticks, a handful of peas or corn kernels. Steam vegetables and dressing with any useful sauce:

  1. Sour cream and garlic, as in the previous recipe;
  2. Or olive oil + soy sauce+ orange juice + greens;
  3. Olive oil + lemon juice + Italian herbs.

Pour the sauce in a thin stream over the vegetable composition and mix gently with two large chef's spoons / forks. Remember! Boiled cabbage softens. It will be annoying to spoil the shape of the beauties with active movements.

We hope you got the answers you need about the benefits and dangers of broccoli.

Do you use this cabbage on your everyday menu? What recipes with it seem to you the most delicious and valuable for health? How do you plan to expand the assortment of cabbage dishes? Share in the comments!

Thank you for the article (7)

Zucchini grow in the beds of many gardeners. The vegetable is a close relative of pumpkin. Its color can be different, and it can be prepared in completely different ways. In addition to the fact that this product is non-nutritious, tasty fried and pickled, it is also healthy.




Chemical composition

The homeland of the squash is considered to be Northern Mexico. After bringing it to Europe, the locals unknowingly decorated their houses with it. But then the Italians added zucchini to their food. This is where the history of it begins as a vegetable, without which not a single summer dish can be imagined in our time.

Zucchini is very popular in central Russia due to its useful composition... It contains 96% of cell juice, which is well absorbed by the body. The rest is vitamins, minerals, nutrients and everything that helps our body to maintain the immune system.


Potassium, magnesium, phosphorus, calcium are only a small part of those substances that are present in the vegetable, and it also contains tartronic, nicotinic acids, biotin and dietary fiber. Vitamin E prevents the damaging effects of free radicals on the cells of the body, it is also an immunomodulator and is very useful for female body... And here fatty acids in it, like cholesterol, no. And if the latter is increased in a person, then it is shown to include the vegetable in the diet.

With the help of fiber, which is part of it, cholesterol is perfectly excreted from the body. Magnesium strengthens the heart muscle, and potassium removes fluid and fights edema. Dietary fiber dulls hunger, so diet lovers willingly add it to their meals. And, of course, the vegetable is very popular among overweight people. The absence of fats and a minimum of calories make it possible to eat this vegetable in any quantity. Ascorbic acid fights eye diseases and asthma, while pyridoxine and riboflavin help in the nervous system.



Calorie content

There are only 24 kcal in a zucchini. Such a low figure has made it a popular product among people on diets, proper nutrition and count every gram of food eaten. Dishes from it are present in both medical diets and diets to lower BMI (body mass index). Many nutritionists apply the formulation BZHU or KBZHU to any product. It displays the amount of proteins, fats and carbohydrates in the product. For 100 g of zucchini, this indicator is as follows:

  • proteins - 1.7 g;
  • fat - 0.52 g;
  • carbohydrates - 2.97 g

Thus, the vegetable is often used in fasting days... Water and dietary fiber in its composition are good companions in short-term diets.



Consider KZHBU per 100 g of the main squash dishes recommended by nutritionists.

Boiled zucchini

100 g contains:

  • proteins - 0.6 g;
  • fat - 0.3 g;
  • carbohydrates - 4.27 g;
  • calorie content - 23 kcal.

Such a dish is advised to be eaten during the recovery period after diseases of the gastrointestinal tract. It is 100% dietary and easy to prepare.

To do this, boil water in a small saucepan and salt the chopped and peeled vegetables. You can cut them into cubes, circles or long strips like korean carrots... Boil them for a maximum of 2-3 minutes. Mature vegetables take longer to cook - about 15 minutes. You can salt them immediately after boiling or directly on a plate. It can be used both as an independent dish and as a side dish. Similar dietary product can be obtained using the same ingredients, only steamed, for example, in a multicooker.



Fried zucchini

100 g of product contains 88.2 kcal and also:

  • proteins - 1.12 g;
  • fat - 6.1 g;
  • carbohydrates - 6.6 g

When frying, the calorie content increases by 4 times. There are 88.2 kcal per 100 g of the finished product. But despite cooking at high temperatures, most of the vitamins in the vegetable are preserved in their original form.



Zucchini fried in flour

  • proteins - 2.7 g;
  • fat - 17.8 g;
  • carbohydrates - 6.9 g

Cooking method:

  • Cut 2 medium zucchini into 1 cm thick slices;
  • prepare a mixture of 2 eggs and 2 tablespoons of flour;
  • rub each circle with fine salt;
  • roll them in the mixture and fry on both sides.



Along with fried or baked zucchini, it is very common to stew vegetables under the lid. 100 g of stewed zucchini contains 75 kcal. BJU:

  • proteins - 0.7 g;
  • fat - 5.4 g;
  • carbohydrates - 4.6 g

Ingredients:

  • young zucchini - 300 g;
  • tomatoes - 200 g;
  • onions - 40 g;
  • vegetable oil - 15 g;
  • salt to taste.

First, you need to cut the vegetables into cubes. Cut the onion into half rings. Pour oil into a frying pan, heat it and send the chopped onions to fry until golden brown. Then add zucchini and tomatoes to the onion, salt everything and simmer over low heat until tender.

From such a composition, a low-calorie and nutritious dish, which is suitable as a side dish for meat and poultry.



Squash pancakes

100 g of the product contains:

  • proteins - 3.6 g;
  • fat - 6.9 g;
  • carbohydrates - 15.6 g.

Recipe for delicious squash pancakes:

  • Grate 500 g of fruits;
  • mix the resulting mass with 2 eggs;
  • add 5 tablespoons of flour and salt;
  • bake pancakes in a pan with butter, frying them on both sides.

For those who do not count calories, we suggest using garlic mayonnaise as a sauce for this dish.



Scrambled eggs with zucchini and eggplant

The calorie content of the dish is 86.9 kcal.

100 g of the product contains:

  • proteins - 5.4 g;
  • fat - 6 g;
  • carbohydrates - 2.8 g

The recipe is simple. Cut the zucchini (100 g) and 50 g eggplants into thin slices and fry in a skillet with oil for 2 minutes. Add salt and pepper to taste. Then break 2 eggs into a frying pan, season with salt, cover and reduce heat. Sprinkle with fresh parsley and dill before serving.


Zucchini with cheese

The calorie content of the dish per 100 g is 97.7 kcal.

  • proteins - 4.7 g;
  • fat - 7.1 g;
  • carbohydrates - 3.7 g

For cooking you will need:

  • 900 g of vegetables;
  • 3 chicken eggs;
  • 300 ml of milk;
  • 150 g of cheese;
  • 2 tablespoons of vegetable oil;
  • salt and spices to taste.



Zucchini puree soup with rice

The calorie content of such a soup is 48 kcal.

For 100 g of a dish, there are:

  • proteins - 1.4 g;
  • fat - 1.3 g;
  • carbohydrates - 7.7 g

To prepare squash soup, you need to take 2 peeled zucchini, cut it into cubes. Rinse 100 g of rice until clear water, pour it into 1 liter of hot chicken broth, add the juice of half a lemon and cook over medium heat for 10 minutes. Fry on olive oil chopped vegetables, sprinkle with the remaining lemon zest, add 1 teaspoon of turmeric. Add the resulting fry to a saucepan with rice and salt to taste. Grind everything with a blender. Bring the mixture to a boil and turn off the stove. If desired, you can add fresh herbs and croutons to the soup.




Few people know that there is such a thing as the glycemic index. This is nothing more than the rate at which carbohydrates are absorbed and the rate at which blood sugar rises. The smaller it is, the slower the body digests food, and the slower the sugar level rises. If the glycemic index is high, then blood sugar rises very quickly, which negatively affects human health. Raw vegetables take longer to digest and absorb. But using heat treatment, the glycemic index of the product increases significantly.

It is very important to monitor this indicator for patients with diabetes mellitus, as well as for people with obesity and metabolic disorders.

Zucchini has a glycemic index of 15. This is undoubtedly not enough. But when frying, it increases 5 times, reaching 75. In order not to risk it, if you wish, you can enjoy a vegetable, deliciously pickling it or making caviar.



Marinated zucchini

The calorie content of the pickled product is 21.83 kcal.

100 g of the product contains:

  • proteins - 0.4 g;
  • fat - 0.15 g;
  • carbohydrates - 4.93 g.

Ingredients:

  • 1.5 kg of young zucchini;
  • 1.2 liters of water;
  • 80 ml of 9% vinegar;
  • 10 cloves of garlic;
  • 10 carnation buds;
  • a bunch of dill and parsley;
  • 2 teaspoons of pepper;
  • ½ glass of oil;
  • 4 teaspoons of salt;
  • 8 bay leaves;
  • 1 teaspoon coriander
  • 8 teaspoons of granulated sugar.



First you need to rinse the herbs, peel the garlic, remove the skin from the zucchini and cut. Put water for the marinade on the stove, add spices, bay leaf to it. After boiling, pour in the vinegar. After removing from heat, pour the oil into the marinade, stir well. Chop the herbs and mix it with chopped vegetables and garlic, pour over everything with marinade. Cool to room temperature and send it to the refrigerator for a day. Sterilize the prepared jars and decompose the mixture in them. Roll them up with a seaming key, turn them over and wrap them in a warm cloth.


Squash caviar

The calorie content of the dish is 97 kcal.

100 g of the product accounts for:

  • proteins - 1.2 g;
  • fat - 7 g;
  • carbohydrates - 7.4 g

Ingredients:

  • 1 kg of zucchini;
  • 0.5 kg of carrots;
  • 0.5 kg of onions;
  • 75 g tomato paste;
  • 2 tbsp. Sahara;
  • 100 g vegetable oil
  • 0.5 teaspoon acetic acid 70%;
  • 100 ml of water.



Preparation:

  • chop vegetables;
  • put carrots, zucchini, salt and sugar in a cauldron with butter;
  • simmer for 10 minutes under the lid;
  • add onions, stirring occasionally;
  • after the vegetables reach softness add tomato paste or sauce;
  • remove the lid for 10 minutes to evaporate the liquid;
  • pour out the prepared vinegar, after boiling, turn off the heat;
  • make puree from the contents, pour into a saucepan, put on fire;
  • after boiling, keep on fire for 2 minutes and turn off;
  • pour into prepared containers, roll up, turn over the cans, cover with a blanket.


How are they useful?

Zucchini, like pumpkin, is rich in fiber. It has a positive effect on the gastrointestinal tract, eliminates the negative consequences of "wrong food", relieves gas formation, bloating and constipation.

If the nails become brittle, the skin dries up, and the head is spinning, then the body needs iron. This element, which is also present in zucchini, is often deficient in pregnant and lactating women. Therefore, you should not wait for hemoglobin, which depends on the level of iron, to begin to decrease. It is necessary to include in the food dishes from the vegetable marrow in order to replenish the "iron" supply. Otherwise, the condition will worsen, and at the reception the doctor will make a disappointing diagnosis - iron deficiency anemia.


You don't have to wait for a visit from a specialist, but simply create your diet in such a way that it includes everything that is important for the normal functioning of the body.

Vitamin B, which is part of the vegetable, is an indispensable support for blood vessels and heart muscle. Zucchini diet is also indicated for patients with cholecystitis and pyelonephritis, and also zucchini has a diuretic effect. Vegetable dishes from it are useful for children, the elderly and for patients in the recovery period.

Vegetable seeds contain no less nutrients. They are very similar to pumpkin seeds. They contain a lot of vitamins, minerals, especially potassium. They are found to be useful helpers in the treatment of certain ailments. Before use, the seeds are dried in the oven at low temperatures.


The healing effect can be achieved in the fight against certain ailments.

  • Worms. Peel 50 g of zucchini seeds, pour a glass of water into a saucepan, add seeds, put this container on the stove. After boiling, cook for 12 minutes. Leave the infusion for 2 hours, covered with a warm cloth. Use the strained broth 1.5-2 hours after eating, half a glass.
  • Diabetes. Dry the seeds naturally, peel them off. Take 2 tablespoons of dried seeds and send to a coffee grinder. Stir the resulting powder with 1 teaspoon of honey. Every morning before eating, stir a mixture of seeds and honey with 100 g of warm boiled water and drink in small sips.
  • Stress, tension. Grind 100 g of seeds in any way. Stir in 200 g of honey and 5 g of cinnamon. Store the medication received in the refrigerator. Take 1 tablespoon in the morning before meals.
  • Decreased immunity. Pour 5 g of sugar into a frying pan, pour 100 g of milk into it. After heating the mixture, add butter in small quantities. Thicken the mixture, stirring constantly with a spoon. Pour a little crushed seeds into a frying pan, stir and turn off the stove. Make improvised balls from the mixture and let cool on foil.



Zucchini seeds are also used to solve reproductive problems. Its decline is a problem for many men. The zinc present in this vegetable helps in the fight against this delicate problem, which is one of the causes of infertility. By consuming just 50 g of seeds, preferably germinated, every morning, the following will happen:

  • the synthesis of the main male hormone - testosterone will accelerate;
  • semen analysis will show a good result;
  • potency and natural desire will increase.

For the period of using this method of prevention with an active lifestyle, it is worth adding a vitamin complex from zinc, because with increased loads with sweat, zinc leaves the body. Or you just need to reduce physical activity.People with gastritis and stomach ulcers are not recommended to use raw vegetables... Their juice can irritate the gastrointestinal tract.

Do not forget that to use zucchini as medicinal product it is necessary only after the recommendation of a doctor.


How to store it correctly?

If the harvest of zucchini is large and it will not be possible to process all the fruits in the near future, then you need to take care of their proper storage.

Not all zucchini can be selected for long storage.Here are some sorting requirements:

  • only smooth and smooth vegetables without damage are suitable for storage;
  • dark-skinned varieties are better stored;
  • to check keeping quality, you can simply cut the fruit and look at the seeds of the zucchini: they should be small, the pulp should be dense;
  • small zucchini up to 40 cm in length are better stored;

    • Not picky zucchini and the conditions in which it is supposed to be stored, you can do without even a basement and a basement. The main thing is to comply with the following requirements:

    • do not wash zucchini before preparing for storage;
    • seal the ponytails with wax;
    • cover storage boxes with straw;
    • exclude the touch of fruits to each other in boxes, dividing them with cardboard;
    • place vegetables away from heating appliances;
    • store in complete darkness, without access to sunlight.

    Chalk powder will help protect the fruit from fungal diseases. If a few vegetables are sent for storage, then it is worth wrapping each zucchini in a newspaper.

    The apartment also has storage space. Darkness and dryness are the main selection criteria. They can be placed under the bed, in the closet or on the balcony, if it is insulated and the temperature does not drop below 0 degrees Celsius.

    If you freeze the product with rings, then it is worth following the procedure correctly:

    • cut the zucchini into rings;
    • distribute the slices on a pallet and put it in the freezer;
    • the frozen rings are carefully placed in portioned bags and put into the freezer.

    You can freeze any zucchini - both mature and young. In freezing, this moment is already not fundamental. You can add onion, dill, parsley, carrots, eggplant to slicing zucchini, then in winter you can cook from such a composite great side dish to meat, poultry or fish.

    Zucchini is a very underrated vegetable. Neglecting to plant it, a person deprives himself of a large number of vitamins and nutrients. Its properties are useful in the prevention of many diseases. The vegetable is undemanding to watering or storage conditions. After all, it makes incredible delicious dishes that leave no one indifferent.

    All about the benefits and dangers of zucchini, see the video below.

Zucchini is rich in dietary fiber, which removes excess water and excess cholesterol from the body. In addition, they also contain fiber, which improves the functioning of the digestive system, normalizes metabolism, and, which is very important when losing weight, quickly saturates the body. There is even a special diet, which basically consists of zucchini. On it, you can lose up to three kilograms per month. Also, zucchini have a diuretic effect, which contributes to the functioning of the liver and kidneys. Nutritionists recommend eating more of these vegetables for people suffering from diseases such as hypertension, atherosclerosis, diabetes, obesity. Zucchini contains many trace elements: iron, zinc, iodine, copper, manganese, chromium, fluorine, boron. And also vitamins A, B1, B2, B5, B6, B9, C, E.

Why say yes to zucchini?

They do not cause allergies

Improves the digestive tract

They have a low glycemic index - only 15, that is, they practically do not raise blood sugar levels in any way.

This vegetable contains virtually no fat. Only 0.6 grams of fat per 100 grams

They are 95 percent water.

How many calories are in a squash?

If we take one fresh zucchini, then, depending on the size, it contains 20-25 calories per 100 grams (the more the vegetable, the more calories, of course). Due to its low calorie content, doctors recommend eating more zucchini for people prone to obesity or diabetes.

Are you wondering how many calories are in zucchini and how much will they add to your menu? If so, then you are one of those who carefully monitor the calorie content of dishes when drawing up your diet. Healthy eating is very closely related to vegetables and other plant foods. So let's take a look at the product in different options its preparation.

The benefits of squash dishes


Nobody needs to refuse this vegetable at all, because it:

  • useful for adults, children, men and women;
  • does not damage the gastrointestinal tract;
  • does not cause food allergies.

Important! If you are obsessed with losing weight or not gaining excess weight - just study different recipes, find among them with a minimum calorie content. You can read about the benefits of zucchini in the article "".

Rich composition

Key benefits of zucchini:

  • low glycemic index - only 15 (therefore, the effect on blood glucose levels is negligible);
  • very few carbohydrates - from 4.6 to 5.2 g / 100 g of product;
  • there is practically no fat and protein in this vegetable. More precisely, 0.6 and 0.3 g per 100 g of product, respectively;
  • a lot of potassium (309 g), carotene, B vitamins, ascorbic acid. There are nicotinic acid, pectins, iron, sodium salts, phosphorus, magnesium and calcium;
  • a huge amount of dietary fiber (plant fiber)
  • 94.5% water.

If we consider the purest zucchini, then its calorie content is from 20-21 to 25 kcal per 100 g. The exact figure depends on the type of vegetable. With such a low figure, it is obvious that zucchini dishes are recommended to be consumed:

  • people who are obese, prone to gaining excess weight, who want to lose weight;
  • patients with diabetes mellitus or with a predisposition to this dangerous disease.

Various cooking


People are so arranged that food monotony quickly nullifies even the most zealous struggle for a healthy lifestyle. That is why it is so important to be able to cook both baked vegetables and stewed in water with spices, and in the form of mashed potatoes, either squash caviar... The energy value will differ in each case.

Stewed on water

This is the easiest cooking method. In other words, you simply cook a vegetable without any culinary delights. What energy value and other benefits do you get as a result:

  • an average of 22-24 kcal per 100 g of cooked food;
  • additional chopping on a blender - a great recipe for children vegetable puree(including for babies);
  • the lack of a rich taste can be easily compensated for with various spices (allspice peas, coriander, chopped fresh herbs), which have almost zero calories.

Important! Don't think that neutral taste is hopeless. Feel free to experiment and you will find a lot interesting options cooking squash dishes.

Baked in the oven

This dish will appeal not only to champions diet food, but also for avid gourmets. Refined taste appears from the crust formed during baking. However, even the oil is not involved in the recipe. So energy value will be quite short. How much exactly? Not more than 30 kcal per 100 g - depending on the characteristics of the variety and the amount of added greens.

The cooking process is as follows:

  • cut the young zucchini into slices 0.8-1.2 cm thick;
  • lay them on food foil tightly to each other, but not in layers;
  • sprinkle with lemon juice;
  • add some spices if you like;
  • you can also add salt, although at healthy eating it is recommended to make it a rule to avoid salt;

Important! All products have a fairly rich flavor of their own, and avoiding salt is just a matter of habit.

  • cover with foil on top;
  • put a frying pan or baking sheet in an oven preheated to a temperature of 185-190 degrees;
  • the baked zucchini are ready in an average of 20 minutes.

Stewed in butter with vegetables

Here is one common example. Ingredients:

  • zucchini - 300 g (72 kcal);
  • olive oil - 30 g (269.2 kcal);
  • onions - 30 g (12.5 kcal);
  • tomatoes - 200 g (40.2 kcal);
  • fresh dill - 20 g (7.3 kcal).

How to cook:

  • cut all vegetables into cubes;
  • put in hot oil;
  • simmer the vegetable mixture for 10-15 minutes;
  • add chopped greens just before cooking.

As a result:

  • 580 g of food with a total calorie content of 401.2 kcal (approximate number of servings 4-5);
  • we do a simple calculation (we divide 401.2 kcal by 580 g and multiply by 100 g);
  • 100 grams of the dish contains 69.17 kcal.

And satisfying, and quite harmless in terms of calorie content.